WOD - Saturday 17 August 2019

  • Thunder thighs:
    In teams of 3-4:
    - 100 Calorie Assault Bike (1 partner hanging on the bar)
    - 75 Front Squats (70/48kg*)
    - 50 Burpees Over BOTH Bars**
    - 75 Back Squats (same as for Front Squats)
    - 100 Calorie Assault Bike (1 partner hanging on the bar)
    [CAP 25min]

    *team has at least 2 barbells and both must be held over the ground for entire 75 squats OR 10 Team Burpees Penalty
    **put bars bumper to bumper and athlete must clear both bars for a rep.
  • A. Clean Warm Up:
    EMOM10 - Warm Up:
    - 1 Slowmo Clean Deadlift
    - 1 Muscle Clean
    - 1 Tall Clean @ 30-50% of 1RM Clean
    (Build from 30% over the 10 sets)
  • B. High Hang Squat Clean and Front Squats:
    E90s x7: Build to today's max:
    - 1 High Hang Squat Clean
    - 2 Front Squats
  • C. Back Squats:
    E90s x10:
    - 2 Reps @ 70-85%
  • A. Clean Warm Up:
    EMOM10 - Warm Up:
    - 1 Slowmo Clean Deadlift
    - 1 Muscle Clean
    - 1 Tall Clean @ 30-50% of 1RM Clean
    (Build from 30% over the 10 sets)
  • B. High Hang Squat Clean and Front Squats:
    E90s x7: Build to today's max:
    - 1 High Hang Squat Clean
    - 2 Front Squats
  • C. Back Squats:
    E90s x10:
    - 2 Reps @ 70-85%
  • C. Thunder Thighs:
    In teams of 3-4:
    - 100 Calorie Assault Bike (1 partner hanging on bar)
    - 75 Front Squats (70/48kg*)
    - 50 Burpees Over BOTH Bars**
    - 75 Back Squats (same as for Front Squats)
    - 100 Calorie Assault Bike (1 partner hanging on bar)
    [CAP 25min]

    *team has at least 2 barbells and both must be held over the ground for entire 75 squats OR 10 Team Burpees Penalty
    **put bars bumper to bumper and athlete must clear both bars for a rep.
Our CCF Cardio45 program is for you that prefer a sweaty aerobic class without the barbell or advanced gymnastics.
  • Cardio45 A. Climb the River:
    Climb the River, 10min AMRAP:
    - 100/200/300 etc...m Row
    - 10 Air Squats
    - 10 Hollow Rocks,
    then 5min REST and then complete "Cardio45 B"


  • Cardio45 B. Down the River:
    FOR TIME: finish the same amount of fully completed rounds as you did in "A".